Alright babes! Whether you’ve hit a plateau in your weight loss, are bored of your current cardio routine or are just wanting to burn more fat and get lean…these treadmill cardio workouts are not only going to make you sweat, they’ll also have you looking super sexy in those Bootaybag panties! With a workout designed for every fitness level and maximum efficiency, you’re going to get you to your goals without having to spend endless hours in the gym.
Are you ready to hit START and crush some serious cardio?
MAKE YOU SWEAT (CARDIO TREADMILL) BOOTAYBAG WORKOUTS
GETTING STARTED:
Before beginning any of the workouts below, be sure and warm up on the treadmill for 5 minutes with a slow jog or quick paced walk to gradually get your heart rate up and get some blood flowing to those gorgeous muscles.
{ HILL WALK }
Set the treadmill at a walking pace, around 3.0-3.5 and the incline at 6%. At three minutes, raise the incline by 1% to 7%. Walk for another three minutes, maintaining a pace that is quick, but does not force you to hang on to the rails as you move. Continue increasing the incline by 1% every 3 minutes for a total of 15 minutes. At the end of the 15 minutes, you will stay at the 10% incline for an additional 3 minutes then begin dropping the incline down by 1% every 3 minutes until you are back to 6% at 30 minutes. Repeat as many times as desired.
{ JOG + HILL WALK }
Set the treadmill at a jogging pace, around 6.0-6.5 and jog for 5 minutes. At the end of the five minutes, reduce the speed to a fast walking pace, around 3.0 -3.5 and raise the incline to 6%. Walk for another two minutes, maintaining a pace that is quick, but does not force you to hang on to the rails as you move. Continue increasing the incline by 1% every 2 minutes for a total of 10 minutes. At the end of the 10 minutes, drop the incline down to 1% and increase your pace back up to the jogging pace. Jog for 5 minutes and repeat the incline hill walk for 10 minutes. Repeat as many times as desired.
{ SPRINT + HILL JOG}
Set the treadmill at a relatively easy jogging pace, around 6.0-6.5 and the incline to 1%. Jog for 2 minutes, then, raise the incline to 2%. Every 2 minutes you are going to raise the incline another % until you reach 10 minutes and are at a 5% incline. At 10 minutes, drop it down to a 1% incline and increase your pace to a sprint around 8.0-8.5. Sprint for 5 minutes then slow back down to your jogging pace and start the interval again. Repeat as many times as desired.
Be sure and let me know how the workouts go! Love getting social too…feel free to share pics, feedback or comments with me! Hope you have fun with these! xo
